Tuesday May 17

Strict Press

Warm Up

1min Row @easy

10 sec Ring support hold (top of dip)

5 Pike push-ups

45 sec Row @moderate

10 sec Bottom of ring dip hold @ assisted or not

5 Strict press @ empty bar

30 sec Row @hard 

Specific

45 seconds/ side, Lat stretch on rig

2 rounds

8/8 Band lat pull down

4 x 1 & 1/2 strict press 

Workout

Strict press

5 x 5 @ 75-78% 

Workout

RX

7 Rounds

15/12 Cal Row/Ski

10 Ring dips

10 Pull-ups

TC: 20 min

Score: Time

Scaling options

SC

7 Rounds

15/12 Cal Row/Ski

6 Ring dips

6 Pull-ups 

Fit 

7 rounds

12/9 Cal Row/Ski

6 Box dips

6 Assisted Pull-Ups

Accessory

3 sets

10 Weighted hollow up

20 seconds Weighted Hollow body rocks

30 seconds Weighted Hollow body hold

Rest 30-60 seconds 

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